The 20-Minute “100 Workout”

The 100 Workout can be done without any machines and in less than 20 minutes. Via Pinterest user Laura Wainman.

Thanks to Pinterest, you’ve learned how to revitalize old photo frames with scrapbook paper, bake the perfect chocolate peanut butter bars, and knot your belt 12 new ways. But the website that brought us the baseball cuff isn’t just for pretty things—it’s also a great fitness resource.

A simple Pinterest search for quick workouts yields hundreds of cardio and strength exercises that can all be completed in under 20 minutes. Whether you’re looking to get bikini-ready abs or shape up your legs for that new pair of shorts you snagged, next time you’re browsing the Pinterest pages during lunch, try our favorite new find: the 100 workout.

We checked in with Andrew Kubala, the fitness director at Mint in downtown DC, to learn what kind of results we can expect from this particular workout.

“The 100 workout is a kick-butt workout that focuses on lower body, core, cardiovascular, and muscle endurance. [It] is worth your while and all the pain if you do it correctly,” says Kubala.

Kubala estimates that if the workout is done properly, you can burn between 200 and 550 calories based on your weight, duration, and intensity. He recommends focusing on your form to get the most out of the workout, and to always listen to your body.

“If you have not exercised in months, do not try to get back on track with an intense workout like this; build up to it,” says Kubala. He does not recommend the workout for anyone with lower-body injuries or risk factors for cardiovascular disease.

The advantage of this workout is that it can be done at home, without any machines, and in less than 20 minutes. We tested it for ourselves and can’t help but agree with Kubala: The 100 workout will kick your butt in less time than it takes to watch your favorite How I Met Your Mother episode.

Start out with 100 jumping jacks to get your heart rate up and stretch out the lower-body muscles you will be using later in the workout. Follow with 90 crunches, 80 squats, and 70 leg lifts. By the time we made it to the leg lifts, we were already aching. Remember to take your time with each of these exercises and execute the moves properly to work your body to the max.

After your leg lifts, you’ll pump out another 60 jumping jacks, 50 crunches, 40 squats, 30 leg lifts and the last set of 20 jumping jacks. Finish out your workout with a ten-minute run, and then down some serious water. Be warned: We were still feeling the burn in our calves two days after.